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    You are in: Home / Recipes / Healthy Pumpkin Soup Recipe
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    Healthy Pumpkin Soup

    Healthy Pumpkin Soup. Photo by Saturn

    1/1 Photo of Healthy Pumpkin Soup

    Total Time:

    Prep Time:

    Cook Time:

    40 mins

    10 mins

    30 mins

    dale!'s Note:

    My favourite pumpkin soup. Thick and creamy but low in fat. I eat this all winter long.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      In a large saucepan, heat olive oil and gently cook onion without browning, for 3-4 minutes.
    2. 2
      Add pumpkin, carrot and rosemary and cook,stirring for 2-3 minutes.
    3. 3
      Add stock and bay leaves.
    4. 4
      Bring to the boil, cover and simmer for 12-15 minutes until vegetables are tender.
    5. 5
      Remove any rosemary stalks and bay leaves.
    6. 6
      Place a third of the soup in the blender with a third of the skim milk powder and puree.
    7. 7
      Pour into a large bowl.
    8. 8
      Repeat with the remaining soup and milk powder and pour the whole lot back into the saucepan, heat through and serve.
    9. 9
      For Vegetarian use vegetable stock.

    Ratings & Reviews:

    • on September 23, 2002

      55

      Absolutely delightful! I had this for lunch, and actually had seconds, so this deserves 10 stars, not 5! I cut the carrot and the pumpkin into little dice, and the aroma of the veggies sauteeing with the onion and the sage is out of this world. Please make an effort to use the fresh rosemary, it's perfect for this soup. I also used 1 sprig of fresh thyme. I used vegetable stock and soy milk powder instead of the skim. Instead of pureeing it all in the blender I used an immersion blender and pureed it all to a light orange creaminess right in the pot.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on November 18, 2012

      45

      Found the soup a little bland, so I added a clove of crushed garlic, 2 Tblsp cilantro & a pinch of cayenne pepper.

      people found this review Helpful. Was this review helpful to you? Yes | No
    • on April 27, 2008

      55

      Wonderful soup. I forgot to add the milk so just added more water .Also had to use dried rosemary and did not know how much to add. So to my final bowl after a taste test, i added some dried parsley( idea from other recipes), some garlic powder , cayenne powder(thanks Saturn for recommending these additions), salt and black pepper. And because i had forgotten to add milk to soup, i topped bowl off with a nice dollop of sour creme, garnished by some finely chopped scallion greens. MMMMMMMMM delish!! Served with homemade whole wheat rolls. Yummm Yummm! Thanks for sharing this recipe. PS Also i used canned pumpkin and it turned out great!

      people found this review Helpful. Was this review helpful to you? Yes | No

    Read All Reviews (6)

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    Nutritional Facts for Healthy Pumpkin Soup

    Serving Size: 1 (553 g)

    Servings Per Recipe: 4

    Amount Per Serving
    % Daily Value
    Calories 259.4
     
    Calories from Fat 60
    23%
    Total Fat 6.7 g
    10%
    Saturated Fat 1.4 g
    7%
    Cholesterol 10.2 mg
    3%
    Sodium 450.7 mg
    18%
    Total Carbohydrate 37.6 g
    12%
    Dietary Fiber 2.1 g
    8%
    Sugars 17.9 g
    71%
    Protein 14.9 g
    29%

    The following items or measurements are not included:

    fresh rosemary

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